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2116 Sunset Ave
Ocean Township, NJ, 07712


What do you dream of achieving?

Imagine working with your very own champion to achieve your life plans of health, wellness and professional goals; the power of two minds collaborating toward your balanced path. I will work with you to inspire your life on your terms while creating more joy and balance in every daily aspect of who you are.




katie strakosch



I am a self-declared sun babe. Even as a young girl, I remember bundling up to sit outside and soak up winter sun rays on my face. I thrive in warm, sunny climates for my physical and emotional bodies.

But, there is something deeply nourishing about sinking into the winter season. Although it can feel like a season of hibernation, there is so much potent energy brewing beneath the surface.

It is the season to plan your seeds of what you would like to call in on your journey throughout the year; as well as honor the ebbs and flows of energy.

I’m sharing some of my most favorite whole body lovin’ tools to flow through the winter with energy and vitality.

Cheers to embracing the seasons!

Create Your Bedroom Sanctuary


Eliminate television and other electronics, including your phone. Keep an good ol’ fashioned battery operated alarm clock on your nightstand instead of a phone.

Our brains are operating in overdrive mode, and sleep time is a necessity for the brain and body to restore themselves. Giving them a break from blue light exposure and WiFi is a supportive whole body tool.

Set the mood to turn into relaxation mode… Have a diffuser running with essential oils that you love, decorate your space with your favorite colors, welcome a plant like a Peace Lily, Spider Plant or Bamboo Palm into your space to help purify the bedroom air.

Don't skimp on this essential beauty and life secret!
Emails, catching up on social media and all other computer tasks can wait until the morning. 
Give yourself permission to rest and restore for at least 7 hours in your sleep sanctuary!

How do you want to feel in your sanctuary? Create MORE of it!

Become Close Friends with your Orgasm!


Self pleasure and partner play is a wonderful way to keep happy vibes alive AND boost your immune system! When you reach orgasm, your brain releases dopamine and oxytocin, which makes you feel happier, relaxes your body and mind and helps support your overall mood!

Move & Groove


Exercise pumps up your endorphins, your brain’s feel-good neurotransmitters.
Movement supports a sense of well-being, while flushing away any residue from the holidays and BOOSTS the immune system!
One of my most favorite and inexpensive ways to relieve stress, get my heart pumping and tone up is jumping on my rebounder.  You can find these on Amazon and in sporting good stores (and find options with stability bars).  I keep a rebounder in the office and enjoy jumping on it throughout the day! I find it helps get the juices flowing and recharges my energy, along with the great benefits of lymphatic drainage.
Click here to see how easy rebounding is!

Experiment with what type of exercise works for you and GET MOVING!

Drink Up!

….with mood and brain boosting herbs!


Calendula is one of the best to beat the winter blues! She improves circulation, supports glowing skins, offers anti-inflammatory properties to the body and adds a pop of sunshine to your day!


Rosemary supports boosting the immune system, helps to reduce oxidative stress and soothes the nervous system. The aromatic properties help improve mood and energy. Rosemary also improves bile flow and loves up the gallbladder (helpful after overindulgence through the holidays). It also supports circulation and contains carnosol and carnosic acids, which are two powerful antioxidants and anti-inflammatory compounds that have been linked to reducing inflammation of muscles, blood vessels, and joints.

Support your Vitamin D Levels


Vitamin D plays major roles in:

  • Immune function

  • Heart health

  • Joint health

  • Manages blood pressure

  • Oral health

  • Mental health (as low levels are linked to depression and anxiety)

  • Supports weight management

Ways to increase your Vitamin D levels:

Light Therapy


The light found in a far infrared sauna is far infrared light, a type of invisible light located below the optical color red in the electromagnetic spectrum.

Far infrared light is used to purify polluted air, keep newborn babies warm in hospitals, promote growth in plants and more.
Enter in the many benefits far infrared light offers in sauna sessions:

  • Increased blood circulation

  • Improved cardiovascular functioning

  • Strengthened immunity

  • Relief of headaches, muscle pain and joint stiffness

  • Deep cellular detoxification

  • Improved sleep quality

  • Decreased stress levels in the body

Learn more about the benefits of chromotherapy in a sauna session here:

Make Room for Play!


Invite your inner child out to play! Play naturally boosts the immune system, burns calories, reduces your stress hormones (e.g cortisol and adrenaline), improves cardiac health, builds confidence and connection. It’s a form of mindful meditation, truly embracing the moment. Think about a time when you watch children play. They are immersed in the moment. “They live in the moment. There doesn’t have to be a final goal and they play for the sake of play. The truth is, play is being joyfully immersed in the moment, and as adults, we rarely do that.” -Catherine Tamis-LeMonda , Professor of Applied Psychology.

Nourishing Food


I hear it over and over again around this time of year 'I'm on a detox cleanse'. 
Yes, it is a wonderful time to move away from the overindulgence of the holiday season. But please remember this beauty, DON'T STARVE YOURSELF!

During the winter, your body needs and craves heartier foods rich in high quality protein and essential fatty acids. You need food to maintain immune function, hormonal balance and energy. 
Take the time to nourish your body through warming soups and stews. Start your day with a boost of protein through eggs or a superfood smoothie. Challenge yourself and see how many colors you can incorporate through veggies and fruits through the day.
 Between you and me, no one wants to be around someone who is 'Hangry'.

What are your favorite ways to THRIVE during the winter months?!

::Slowing Down and Reflecting on the Year::

katie strakosch

“As the year comes to a close, it is a time for reflection – a time to release old thoughts and beliefs and forgive old hurts. Whatever has happened in the past year, the New Year brings fresh beginnings. Exciting new experiences and relationships await. Let us be thankful for the blessings of the past and the promise of the future.” ― Peggy Toney Horton

I hope these final days of 2018 find you slowing down your pace in life, easing into reflection mode and honoring all that transpired this past year.

How much space do you carve out for reflection? Do you take time to honor the ritual of looking back on the year and acknowledge all that was presented to and around you?

Each year is a journey filled with the peaks and valleys of life. It is layered with so many experiences, lessons, challenges, blessings and surprises. We don’t always (consciously/unconsciously) take the time to acknowledge and process all of it.

A reflection ritual can be a nourishing and empowering exploration. Every experience, choice, challenge and blessing can be used to teach , stretch and expand us in one way or another. It’s a sacred time to sit in gratitude, to forgive, let go, bookend the chapter of the closing year, and take a breath before we begin a new chapter.

As you take time to pause and reflect, here are some prompts for you to explore:

2018 in Reflection:

  • What went well?

  • What didn’t go well?

  • What obstacles were presented to you?

  • Where/How did you stretch out of your comfort zone?

  • Who/what are you most thankful for?

  • Who were your most valuable relationships with over the year?

  • What do you need to leave behind?

  • What are you are celebrating this year?

  • What surprised you this year?

  • What are you taking with you into the new year?

  • What is your COLOR and WORD to define 2018?

Invoking Intentions into 2019:

  • What is your COLOR and WORD you are calling into 2019?

  • Where do you want to grow?

  • What self-care rituals are you committing to?

  • What is your heart’s desire for this new year?

  • Where are you going to stretch yourself out of your comfort zone?

  • Where do you see yourself saying ‘YES’ more often in your life?

  • Where do you see yourself saying ‘NO’ more often in your life?

  • How will you offer more gratitude into your life?

  • Where will you be more of service?

May this reflection process be a beautiful and transformative journey to you. And may these final days of 2018 be filled with awe of the strength, resilience and humor that you’ve developed along the way!

Cheers to you!


Sunshine Kate

Chromotherapy Sauna Benefits: Color Therapy Explained

katie strakosch


We are right around the corner from winter, and many people now understand what “winter blues” are, in fact, the very real Seasonal Affective Disorder (SAD). Many SAD sufferers find relief with bright light therapy but others are unable to use bright light therapy for various sensitivity or medical reasons. Chromotherapy, which is known as color therapy, is integrated into all our far infrared sauna session to help balance the body’s energy wherever it is lacking. Chromotherapy sauna benefits include physical, emotional, mental and spiritual healing.

Chromotherapy is the science of using colors to adjust body vibrations to frequencies that result in health and harmony. Each color possesses frequencies of a specific vibration, and each vibration is related to different physical symptoms.

Our bodies need the sun’s light to live. And that light can actually be broken down into a seven color spectrum. An imbalance of any of those colors can manifest itself in physical and mental symptoms. Color therapy works on various energy points to help balance your body via the full spectrum of visible light, each color addressing a distinct need.

Color and light have been utilized by healers for thousands of years. Color therapy possibly has roots in Indian medicine (Ayurveda), ancient Egyptian culture and traditional Chinese healing.

Alternative medicine practitioners who use chromotherapy often relate the seven colors of the color spectrum to specific body areas.*

sourced from

A Brief Overview of Colors used in Chromotherapy



  • Red is believed to increase the pulse, raise blood pressure and increase the rate of breathing. Red would be applied to support circulatory and nervous functions.

Strong Pink

  • Strong pink acts as a cleanser, strengthening veins and arteries.


  • Pink activates and eliminates impurities in the blood stream.


  • Orange is a mixture of red and yellow. Activates and eliminates localized fat. Assists with asthma and bronchitis

Strong Yellow

  • Strong yellow strengthens the body and activates internal tissues.


  • Yellow, the brightest color used in chromotherapy, has been used to purify the skin, help with indigestion, strengthen the nervous system, treat glandular diseases, hepatitis and lymphatic disorders and assist metabolism.


  • Green, a color associated with harmony, provides a neutral, positive calming effect.

Strong Green

  • Strong green provides anti-infectious, anti-septic and regenerative stimulation.

Strong Blue

  • Strong blue lubricates joints, helps address stress, nervous tension and infections.


  • Blue promotes relaxation and calm. Blue exhibits tranquilizing qualities often used to relieve headaches and migraines, colds, stress, nervous tension, rheumatism, stomach pains, muscle cramps and liver disorders. Blue is thought to have a positive effect on all kinds of pain.


  • Indigo is used to address conditions involving the eyes, ears and nose. It has a calming, sedative effect.


  • Violet is used to calm the nervous system, soothe organs and relax muscles. Violet has meditative qualities and is often used to treat conditions of the lymphatic system and spleen, as well as urinary disorders and psychosis.

All wooden Sunlighten saunas have a chromotherapy lighting option available. This add-on is unlike any other on the market, offering sauna benefits unique to other forms of color therapy. Instead of single color lights, Sunlighten’s package includes 16 colors, four color-changing modes, and four brightness/intensity settings. The lights are soft and gentle and can be controlled by remote. Very affordable, chromotherapy lighting is one of our most popular infrared sauna options.

Color therapy has been practiced throughout the world for centuries, and remains one of the most popular Complementary and Alternative Medicine (CAM) therapies available.**

*What is Color Therapy?, Insight Journal, October 16th, 2006

**A Critical Analysis of Chromotherapy and its Scientific Evolution, Samina T. Yousuf Azeemi and S. Mohsin Raza, Evid Based Complement Alternative Med. 2005 December; 2(4): 481-488.

::Birthing a Dream to Life::

katie strakosch

Exactly one month ago, magic transpired on the Sea Bright Beach. It was the final day of summer, and two days before the Harvest Full Moon…

Christa Russo and I co-founded and hosted MOON SISTER RISING FESTIVAL dedicated to connecting community through movement, ancient wisdom, high vibrations, live music and creativity.

This was a huge undertaking and we were presented with many challenges leading up to the day. The biggest challenge occurred less than two weeks before the big day when our original location canceled on us….

This created a screeching halt for a moment.

We had a MISSION to complete, which was was to carry out what we originally set out to do…Hold the space for people to move out of their comfort zones, deliver a kick-as$ experience through movement, conversation, delicious food and be immersed in community connection.

We knew that despite the missing link of a Location.. The show would go on one way or another:)

After going onto the beach one foggy evening to sit and refocus… We realized we were meant to hold the fest at the ocean all along…

Two days later, the town of Sea Bright was on board, permits were approved and it became public knowledge that the Moon Sister Rising Fest was being held on the beach.

Fast forward to one week later… Saturday, September 22nd… Show Time!

This was a complete lesson in surrender and trusting in the unknown…

When you truly believe in a vision, show up wholeheartedly, LEAP into the unknown and trust; there is MAGIC awaiting to be revealed.

The Day….

The Inaugural Moon Sister Rising Festival is coming to Sea Bright, NJ, bringing a celebration of high vibrations through yoga, meditation, live music, inspirational speakers, dance medicine and local vendors!

A FESTIVAL that will raise your vibration, empower your voice, nurture your soul, all along one of the most powerful forces in nature, Lady Ocean. ;)

Doors Open at 10AM and we will be Rocking till 6PM
Yoga + Meditation with Crystal Bowls + Live Music
Food Vendors + Artisans + Live Music
Speaker: Kate Strakosch - Womb Wellness
Movement: Dance Empowerment
Speaker: Christa Russo - Living your DREAM Life
Live Music + Bonfire Ritual Ceremony + Community Vibe Tribe + Dance Party

The Lymphatic System

Vanessa Siravo

What is it? Why is it important to health? What are ways to promote healthy lymph flow?

The lymphatic system is the silent transport vehicle that facilitates waste removal at a cellular level, moving it from the tissues to the blood, where it can be filtered by the liver and kidneys. The waste that is carried through the body consists of proteins, plasma, cell waste, debris, airborne pollutants, environmental toxins, and bi-products of bodily processes. 

The lymphatic system is a system that is made up of lymph nodes and lymph vessels. It incorporates the spleen, thymus and adenoids as well as the circulatory and urinary systems. The lymphatic system also plays a role in bringing nutrients and oxygen to cells.

Lymph is a clear-to-white fluid made of white blood cells, especially lymphocytes which are the cells that attack bacteria in the blood and fluid from the intestines, which contains proteins and fats.

There are between 600-700 lymph nodes in the body that filter lymph before it returns to the circulatory system. When bacteria or other foreign invaders are recognized in the lymph fluid, the lymph nodes make more infection fighting white blood cells, which can cause swelling. The swollen nodes can often be detected in the neck, underarms and groin.

Lymph only flows in one direction-upwards towards the neck. It flows into the venous blood system through the subclavian veins which are located on either side of the neck near the collarbone.

If our lymph is not flowing through the body as it should, the immune system and ultimately the whole body suffers.

Signs of Stagnant Lymph:

  • Chronic fatigue

  • Brain fog

  • Swelling in lymph nodes (like throat, armpits or groin)

  • Muscle aches and pains

  • Joint pains

  • Excess weight and cellulite

  • low immunity

  • Headaches

  • Frequent infections or viruses

  • Fibromyalgia symptoms

  • Arthritis

  • Skin conditions

  • Cold hands and feet

  • Digestive disorders

  • Sinus congestion

What causes stagnant lymph?

Stress, Stress, Stress. Stress has been identified as the cause of about 80% of all disease. The chemistry of stress is degenerative and lymph congesting as cited by Dr. John Douillard.

Chronic digestive imbalances like constipation and diarrhea due to irritated intestinal villi are classic causes of lymph congestion. As the majority of the lymph in the body surrounds the gut (Gut Associated Lymphatic Tissues GALT), the quality of the villi is critical for proper lymph flow, detoxification, assimilation and immunity.

Iodine deficiency is also a common cause of lymphatic congestion. Iodine protects us from a toxic environment and supports the lymph at the cellular level.

Why do we want to support proper lymph drainage?

  • To move fluid out of the tissues into lymph nodes where bacteria, viruses and other microorganisms are destroyed

  • To reduce swelling and pain in the body

  • To stimulate immune system

  • To increase circulation of white blood cells

  • To support healthy circulation and skin tone

Ways to Encourage Healthy Lymph Flow

Breathe. Deep breathing in and out of the nose. Do this as much as possible!

Hydrate. Drink plenty of purified or filtered water throughout the day.
The lymphatic system depends on a constant supply of fluid. 

Add a sprinkle of Himalayan salt or fresh squeeze lemon juice to your water to support kidney health.

Move & Groove. When your muscles move, they massage the lymphatic system and promote the flow of fluid through your lymph vessels. Regular exercise like running, walking, yoga, and strength training keep the lymph juices flowing.

Jump! Jumping on a rebounder stimulates internal organs, supports intestinal health and assist in flushing toxins out of the body. It can also help support heart health, reduce body fat, firm legs, thighs, and abdomen; and strengthens muscles throughout the body.


Sweat. Sit in an infrared sauna or steam room to raise the body temperature to release excess fluids and toxins. This will also support the healing of tissue repair.


Massage. Manual lymphatic massage stimulates the lymph nodes and helps promote fluid movement in lymph vessels. It can also relieve sinus pressure, and reduce fluid retention in the face

Dry Skin Brushing. Use a dry body brush every day to increase circulation and boost a sluggish lymph system. Spend 3-5 minutes of brushing before you jump in the shower in the morning. Start at with your arms and legs and use long strokes to move the brush towards your heart.

Herbs including (but not limited to):

  • Red Clover: which is one of the best blood purifiers, aides in detoxification and reduces inflammation in: the body.

  • Calendula: can improve lymph congestion and swelling

  • Cleavers: supports the flow of lymph, bringing white blood cells to the areas where they are most needed.

  • Echinicea: can be used as an anti-inflammatory and has powerful immune-enhancing effects

  • Licorice Root: supports in filtering debris from the lymphatic system and reduce swelling of lymph nodes

  • Red Root: supports the spleen in filtering impurities from the blood, and helps move nutrients from the digestive system to the liver for breakdown before entering the bloodstream.

September Self-Care

katie strakosch

How does this month find you so far?

The lazy dog days of summer are sunny memories as we flow closer towards Autumn.

For many, this month brings about a new wave of change in schedules and routines.

This can be a challenge with integrating the aspect of time management and trying to ‘fit everything in’ during the day; yet trying not to lose the essence and lightness of summer energy.

One thing that should not be forgotten or pushed to the backburner during this time is ‘Self-Care’.

Self-Care IS NOT Selfish.

Self-Care IS NOT a guilty investment of time or energy.

Self-Care can be a TWO-minute investment of time that leads to a LIFE-CHANGING experience.

I like to call self-care rituals: ‘Bookend Rituals

These are non-negotiable aspects of self-care.

A non-negotiable means that it is a part of your routine that will not be compromised. The way I view a non-negotiable is that it is just as essential as food, water and sleep. We know we need these foundational pillars to keep us ticking. We can’t go without food, hydration or sleep for too long (we try to push the limit, sometimes too long)

With the bookend rituals, we look at what can recharge and jumpstart our day in the morning and we look at what can help us unwind and ground down in the evening.

What type of morning and evening bookend rituals

can you integrate into your days?

Here are few tools to explore on your SELF-CARE JOURNEY:

Don’t hop right onto social media or email first thing in the morning.

Early morning is a sacred time to ease into waking hours. Take at least 30 minutes to ease into the ‘external connection’ with the world.

Start your day with a cup of warm water with a slice of lemon.

You can also add a kick with a capful of apple cider vinegar and a dash of cayenne pepper for an extra zing of energy! This is a natural way to jumpstart your digestive enzymes for the day & to naturally detox your liver.

Shake it up!

Movement mobilizes toxins! Exercise regularly to gently release toxins through skin via sweat and jumpstarts the Lymphatic System.

Turn on your favorite song and let loose. It doesn’t need to be graceful, just MOVE that goddess body! My favorite daily remedy is jumping on a REBOUNDER! I keep one in my office, take a pause every few hours, turn on an upbeat song and JUMP! It revitalizes my body and mind.

Castor Oil Packs

Castor oil packs offer many benefits to the body including gastrointestinal remedy, supports lowering cholesterol levels in the body, antimicrobial (antibacterial, antiviral, and antifungal), anti-inflammatory and can support inflamed joints due to arthritis or overuse, immune system and lymphatic stimulant

Add plenty of color to your plate.

Foods rich in color (natural color, that is) means it is rich in chlorophyll from the leaves feed the blood, and help your body flush out toxins from summer fun. They are also rich in antioxidants to flush out free radicals, boost immunity and reduce inflammation.

SWEAT with an infrared sauna session.

Sweating is the body’s safe and natural way to heal & stay healthy. Far infrared heats the body directly causing a rise in core temperature resulting in a deep, detoxifying sweat at the cellular level, where toxins reside. Read more about the benefits of an infrared sauna here!

Soak in a hot bath.

To boost the cleansing effects, just add a cup of Epsom salt, Himalayan salt or baking soda.  These alkalize the water to help neutralize acidic toxins.  Epsom salt help your body to absorb magnesium which neutralizes acidic toxins, relaxes muscles and is required by hundreds of functions. Relax and breathe while you soak.

Write it Out.

Take time to reflect on the day, emotions, feelings, worries, fears, dreams, visions…Let it flow! Write with no judgement. This is a beautiful exercise to practice in the morning and evening (just upon rising and just before going to bed).

What are some of your favorite self-care rituals?

::What's your Word? An Ode to Summer of 2018::

katie strakosch

Life is a blank canvas, and you need to throw all the paint on it you can.” -Danny Kaye

Can you believe we have arrived at the brink of Labor Day Weekend?
 I feel like we were just celebrating Memorial Day, and now here we are kissing September's horizon!

It's been a while since I last connected with you here.. A lot of living and learning has been happening between my last post and now. I wanted to share some of the journey with you here.

This summer was an interesting one for me;
it was full of riding the waves of life and embracing ALL the lessons.
It reminded me not to stay caught in the whitewash; but rather savor the ride.

 When I think of a word that describes my summer, it's ''Expansion."
Expansion in the capacity of my mind, heart and vision foraging forward in life;
to lean into surrendering and expanding with the flow of life. 

I found myself in Mexico studying the connection between psychology, somatic healing and transformative practices to liberate trauma, limiting beliefs and blockages....Meanwhile, the show Bachelor in Paradise was being filmed on the neighboring property...complete with generators, spotlights and private helicopters (an alternate planet from our rustic, lantern-operated property where we were diving deep into empowerment tools:)..) 

Stand in your Power

This summer has presented the opportunity to co-host a FESTIVAL called Moon Sister Rising happening on September 22nd! 
This collaboration has been a beautiful weaving of community and illuminating individual authenticity, self-empowerment and connection. 

Photo Credit

Photo Credit

We recently returned back from our wellness retreat, where a group of women came together to explore new terrain in Wyoming: both externally and internally. They showed up in the most authentic ways, faced their fears, climbed mountains, rode on horses back-country, created new friendships, left behind components that no longer served them and embraced stepping into more vibrant expression of themselves. 


It's been an interesting voyage this summer, and another great reminder that life is always sharing lessons with us.. 

What's your word for the summer of 2018?!
I would love to hear from you!!

::A Glimpse of our Wyoming Wellness Retreat::

katie strakosch

✨Travel is more than the seeing of sights; it is a change that goes on, deep and permanent, in the ideas of living✨-Miriam Beard

blue sky.JPG


Breathe in the mountain air. Stretch your body. Strap on your cowgirl boots and invoke your western cowgirl goddess as we awaken our senses through a retreat week devoted to divine self-care. 

Our Wyoming Women's Retreat is a time where we learn how to honor our inner wisdom, tune out from the daily routine and tune into the body's cravings while embracing the beauty of Pachamama.

Envision yourself awakening in the morning to wander outside for our daily yoga offering (open to every level of experience). The class combines breathwork, movement and meditation crafted together to re-energize, rejuvenate and nourish the whole body.


Conclude your night by stargazing under the great wide open midnight sky.

Mirror Lake.jpg


In between the rising and setting sun, we will explore the land on a variety of excursions including:

✨Float Adventure down the scenic North Platte River

✨Spend a day horseback riding and picnicking to a mountain side meadow.

✨Restore the body and mind while soaking in thermal waters

✨Hike and explore trails in the Medicine Bow National Forest.

✨Self Care workshops


thermal spa.jpg

And there will plenty of quiet time to reflect, nap and drink in the beauty of the land.

rocking chair.JPG




✨Some of my most empowering and introspective moments have transpired when I've taken a solo journey to different parts of the globe. These have been the times when I've surrendered and opened up in ways I never dreamed of. ✨Travel has a way of doing that... guiding us deeper along on our journeys both outward and onward.

rise with me.JPG

✨✨If your spirit is craving adventure, I invite you to join us on our Wyoming Women's Retreat this August✨✨

Wellness Tips for the Holiday Weekend

katie strakosch

Memorial Day Weekend is finally upon us! It was a long winter, and now it's time to celebrate welcoming the summer and warm weather. 

I want to share some of my favorite simple tools to flow through the weekend with ease and energy!



·         Get the juices flowing by starting your day with a cup of warm water and fresh squeezed lemon juice

·         Tote along a glass water bottle filled with filtered water and fresh lemon slices wherever your days lead you. Add a pinch of electrolyte powder to keep your cells hydrated  and replenished.

·         Coconut water is great because it contains electrolytes, which helps with dehydration. My favorite brands are Harmless Harvest & Taste Nirvana

·         Add a packet of freeze-dried green powder like Green Vibrance or Blue Green Algae for an added boost of nourishment and probiotics to inhibit bloating and get the skin glowing.

·         Celebrate with a mocktail made with mineral water, fresh squeezed grapefruit juice and lime. Cheers to a happy liver!

·         Snack on veggies like celery and cucumbers which support sodium/potassium balance in the body, and create a goddess glow… My favorite morning drink is a fresh juice of celery, cucumber, lemon, a pinch of ginger and small slice of green apple. It has become my daily ritual to love up my body with this nourishing blend.

Protect your Skin

·         Use sunscreen to protect yourself from aging effects and cancers in skin due to UV exposure.

·         Opt for products that do not contain harmful chemicals that may cause accelerated damage to skin long-term and subsequently weaken internal tissues and organs. 

·         My favorite pick that I use all summer long: Good Hue ☀️ Protection. This is a nourishing blend of Coconut oil. Zinc oxide, Raspberry seed oil, Carrot seed oil, Vitamin E, Cape Chamomile and Lavender.  This sunscreen is all natural. Most sunscreens contain chemicals harmful to ocean life and reefs. Its estimated that “over 5 thousands metric tons of sunscreen wash off of swimmers each year”, now called swimmer pollution.  I wear it all day long, and after showering my skin feels hydrated unlike many other products that leave you feeling dry and dehydrated. 

-Astaxanthin! My favorite skin health supplement! Astaxanthin is a type of carotenoid which is the pigment that creates vibrant red-orange color to foods like salmon, lobster and algae. t is an antioxidant, so it naturally reduces free radicals in the body. It also significantly reduces the oxidative load in the body by protecting the cells against oxidation.  It offers many health benefits including:

Eye Health – The structure of astaxanthin is similar to other antioxidants: lutein and zeaxanthin. But it actually has a stronger antioxidant activity and UV-light protection effect, both of which point to it being an excellent supplement for eye health maintenance.

Skin Health – Astaxanthin has been shown to help improve skin moisture levels, elasticity, and smoothness while reducing wrinkles, freckles, and spots. 

Astaxanthin's antioxidant properties have also been shown to help improve heart heath, cellular health, and the body's immune system.


Move your Body

·         Get your body moving and grooving this weekend!

·         Beach Yoga Season begins this weekend in Bay Head! Join us on Howe Street 8-9am Saturday and Sunday and a special Memorial Day bonus on Monday morning!!

·         Turn on your favorite tunes and dance. Celebrate!

·         Take a barefoot stroll on the beach.

·         Go for a bike ride.

 Go Bunless

  • While the BBQ’s kick into full swing this weekend, steer clear of gluten containing inflammatory foods such as hotdog and hamburger buns.
  • Enjoy your dishes over greens inside. This will boost your fiber intake and inhibit the bloated feeling you can experience after consuming gluten. Raw food is skin food.

Grill with Clean Meats

·         Opt for meats that do not contain hormones and antibiotics. Ideally grass-fed and organic.

·         When cows are raised conventionally, they are typically fed grains and corn feed (they normally eat grass, and cannot digest corn), and as a result, are injected with hormones. These hormones are then passed on to those who eat the meats. This becomes a problem because it can throw our hormones into a tailspin, as we see a prevalence of estrogen dominance in both women and men.

·         When we consume meats that have been injected with hormones and antibiotics, it can also put a strain on our own digestive systems.


Indulge with the Sense of Nourishment and Pleasure

·         Listen to your body.

·         Add a glass of water after every alcoholic drink. Your body dilutes the toxins of alcohol with water. The water comes from your tissues or water you drink… Hence the dehydration that can happen with alcohol. Hydrate, babe!

·         Make activated charcoal your after-party. Wash her down with a glass of water. Activated charcoal can help counteract ingested poisons and enhance digestion health as it stays in the digestive tract. It is a highly absorbent material composed of tiny pores that capture, bind, and remove toxins.  

·         Overeating (and drinking) not only causes major inflammation in your digestive system which can lead to breakouts, but it’s really taxing on your body and mind. But, the reality is that it happens… Don’t beat yourself up and release the shame. Embrace the experience and then love and nourish your body up.

Beauty Sleep

·         Catch up on your zzz’s and let your mind restore itself. Your body does much of its detoxification while you’re asleep. It is the time your body uses to repair damaged tissue and flush out toxins you’ve been exposed to throughout the day.

·         Gaia Adrenal Health Nightly Restore helps maintain the body’s systems that support a healthy response to stress. It has a proprietary blend of herbs including Ashwagandha which helps to promote normal sleep patterns and supports healthy endocrine and immune systems. Magnolia bark calms occasional nervousness and supports sleep.  Lemon Balm show promise in research studies in promoting a sense of calm in the body.

·         Take care of your lymphatic system. Nourish your girls. My favorite tool to support the girls at night is Sentinel Breast Crème. This is a detoxing blend of herbs, nut butters, seeds and essential oils to stimulate lymphatic drainage, support the dissolving and flushing of aluminum salts and calcium deposits stored in breast tissue. This is an overnight application used when the body maximizes its natural detoxifying rhythms. 

::Take Care of the Girls : A Guide to Boosting Radiant Breast Health::

katie strakosch

 Radiance is a whole body job. Our outer terrain reflects the state of affairs from the deep inner workings in our goddess bodies.  I want to share some of my favorite ways to support everyday detox, maintenance and how to offer some good ol' TLC towards the girls.   

Self-Breast Massage.

How much love do you give to these beauties? It’s easy to neglect them and keep them cooped up in restrictive bras for too many hours!

Breast tenderness changes during the month. It changes as our hormones fluctuate. Establishing a daily ritual of giving yourself a breast massage will help you notice and identify any changes within breast tissue and offers your body another tool to decrease stress and tension.

Health Benefits include:

-Relieves tension, stress and tightness in the body.

-Increases energy flow and oxygen flow.

-Improves blood circulation.

-Flushes out toxins and encourages lymphatic drainage (this can prevent cysts and lumps from forming).

-Induces a sense of sensuality and connection the body.

-Alleviates premenstrual discomfort associated with breasts.

-Aids in reducing depression as it boosts oxytocin levels.

-Supports endocrine health and hormonal balance.


Nightly Breast Crème & Detox Deodorant


As cells regenerate (which is a natural regulation process in the body), they create cellular waste which must be excreted. These waste breast fluids flow through the breast lymphatics and out through the underarm (axilla). Buildups in the breasts may be the result of the body’s inability to flush out calcified salts from accumulated toxins from oxidized heavy metals including aluminum (from deodorants, personal care products, environmental exposures).

My favorite tool to support the girls at night is Sentinel Breast Crème. This is a detoxing blend of herbs, nut butters, seeds and essential oils to stimulate lymphatic drainage, support the dissolving and flushing of aluminum salts and calcium deposits stored in breast tissue. This is an overnight application used when the body maximizes its natural detoxifying rhythms.


Get the Body Moving and Grooving

Exercise like walking, running, dancing, yoga, strength training, jumping on a rebounder (if you’ve been in my office, you know we love this trampoline!) stimulates lymphatic activity in the body. When your muscles move, they massage the lymphatic system and promote the flow of fluid through your lymph vessels.

Jumping on a rebounder not only supports breast health, but it also stimulates internal organs, supports intestinal health and assists in flushing toxins out of the body. On a side note, it can also help support heart health, reduce body fat, firm legs, thighs, and abdomen; and strengthens muscles throughout the body.

Exercise also helps improve hormone responses and lower cortisol, blood sugar and other factors which can affect hormones.


Infrared Sauna.



Infrared saunas stimulate lymphatic drainage and boost circulation, which helps to bring essential nutrients, oxygen and other substances to the cells of the body.

The heat also stimulates a cellular detoxification mobilizing toxins through the body. There are two types of toxins in the body.

Water-soluble toxins: which are easily flushed out of the body via the blood and kidneys.

Fat-soluble toxins (Obesogenic compounds): which must be converted by the liver to become water soluble. Fat-soluble toxins include pesticides, preservatives, food additives, heavy metals, pollutants, plastics, other environmental chemicals, fragrances like perfumes, personal care products including deodorants.


Dry Skin Brushing.



Dry skin brushing can increase circulation and oxygen flow, flush the lymphatic system and remove dead skin cells amongst other health benefits. Spend 3-5 minutes of brushing before you jump in the shower in the morning. Start at with your arms and legs and use long strokes to move the brush towards your heart. **This is a very inexpensive investment of resources with a huge payout of results**



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Take a close look at what you put into your body on a daily basis.

Where is it coming from? What kind of packaging does it come in? How many ingredients does it contain? Is it man-made or Mother Nature made?


The Underarm Controversy.

There has been a long-standing debate about the ingredients in deodorants and antiperspirants containing certain heavy metals and endocrine disruptors.

Many commercial deodorants contain parabens and estrogen mimicking chemicals that may also impact breast health. A recent study found aluminum in cancerous breast tissue that had been removed during a mastectomy. The aluminum concentration was higher in tissue near the underarm. "Aluminum is added to deodorants to prevent sweating. The metal has been shown to trigger cancer in animals but it is not known whether or not this could cause the same problems in humans."

Explore the ingredients in your underarm care. There are many natural, inexpensive, effective deodorant options that do not contain any of these chemicals. To make it even more accessible, there are many ways to make your own natural and chemical free deodorants!



Offer it out. Bring it in. Every single day... 




Summer Afternoon Lemonade Cooler

katie strakosch

Hydrate and nourish your body with this easy recipe. It’s versatile so you can mix and match herbs that support your body based on your health focus. Lemons are naturally detoxifying and anti-inflammatory, local honey boosts the immune system and fresh herbs can energize or relax you depending on selection.


  • Juice of 3 lemons
  • 2 cups sparkling water
  • 1-2 tablespoons raw and local honey
  • 2 cups ice
  • 2 tablespoons fresh herbs (I love the combination of rosemary and lavender)
  • Pinch of Himalayan salt
    **Makes 3 servings


  1. Place lemon juice, mineral water and honey into a blender, add ice and pulse to crush ice.
  2. Add herbs and salt and pulse for one moment.
  3. Pour into mason jars. Garnish with sprig of fresh rosemary. Serve immediately

Enjoy making a batch, pour into your favorite mason jars and kick your shoes off while you relax and sip a glass of summer afternoon bliss.

::The In-Between::

katie strakosch

'The waiting.
The meantime.
The in-between.
It all serves a purpose.
Trust your process, even the delays and detours.'

Ahh, the waiting....

“Sometimes, to get from where we are to where we are going, we have to be willing to be in-between.

One of the hardest parts is the concept of letting go of what is old and familiar, of what we don’t want, and being willing to stand with our hands empty while we wait for what fills them next.

Being in-between can apply to every aspect of our lives, as well as emotions, behaviors and habits.

Being in-between isn’t always fun or easy, but it’s necessary.
It will not last forever.
It may feel like we’re standing still, but we’re not.
We’re standing at the in-between place.
It’s how we get from here to there. It is not the destination.

We are moving forward, even when we’re in-between."

I share the photo above that I snapped last spring as a beautiful reminder of embracing the in-between and celebrating the beauty and color of the season. 

Cheers to embracing all of your in-betweens and the beauty that awaits to be unveiled there!
-Sunshine Kate

::Friday the 13th::

katie strakosch

Happy Friday the 13th! 

The # 13 is associated with feminine energy.
Tis the day to honor and nourish your creativity, beauty and sensuality. 
The # 13  is considered to be the number of death and rebirth, creation, fertility and blood. This is because as women  we have 13 moon cycles a year and the average female also experiences 13 periods per year.

Wow! Very different than the association with unluckiness.
How blessed are we to experience this type of flow and fluidity in our lives?!

I hope you honor and celebrate your divine feminine energy.

My male friends reading this.. you too!
That's the beauty of life: we balance the masculine and feminine. 

Supporting Natural Detoxification in the Body

katie strakosch

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The spring season is a time of new beginnings. It’s a time of renewed energy.  We feel it in our bodies, we see it all around us in nature. It’s a time to integrate new healthy habits to support whole body wellness.

I’ve put together a list of methods to help naturally support your body feeling its best this season.

Different Methods of Supporting Natural Detox in the Body:

Hydrate your beautiful body!  

Water is key to flushing out your system, hydrating your skin for that healthy glow, and boosting your metabolism. Add fresh lemon or a pinch of Himalayan or Celtic salt to protect those kidneys. Electrolyte powder is also a supportive tool in giving your cells the energy they need to function, thrive and keep the body energized.

Load up on greens!  

Leafy greens are full of vitamins, minerals, disease-fighting phytochemicals as well as a source of fiber which can aid in weight loss. The more bitter the greens, the better they are for liver support.

Move your body, Move your lymph.

Moving your body reduces stress, supports heart health and helps to flush toxins and stagnant energy out. Aim for at least 30 minutes of daily physical activity. Explore new ways of stimulating your lymphatic system like jumping on a rebounder, jumping rope or taking a brisk walk.

Eliminate inflammatory foods from the diet.

These include sugar, dairy, gluten, corn, soy, caffeine, alcohol. These foods tend to tax the liver and lead to stagnant energy which can show up as pain in the joints, digestive distress, sinus congestion, headaches and irritability.  

Dry Skin Brush on a daily basis!

This is a TWO MINUTE investment of energy which can lead to increased energy throughout the day!  Read more about the lymphatic system here:


Far Infrared Sauna is a whole body way to increase circulation while flushing toxins out. Far Infrared Waves help expedite toxins out at a cellular level.  Here is a link to my recent sauna blog:


Epsom salt baths reduce stress and inflammation in the body while enhancing sleep quality. Epsom salts are loaded with magnesium which help to support the nervous system and ease muscle tension.  Don't have a bathtub? Create an Epsom salt foot soak! Add a few drops of your favorite essential oils to the bath or footbath and enjoy! I love to take an Epsom bath at the end of the day and drift off to bed. Sleep is the time when the body maximizes its detoxification functions in the body

Flush the Tubes: Coffee Enemas

This is a process where filtered water/coffee is introduced in the rectum through a pipe to soften and expel toxins or accumulated waste from the colon. The colon plays an important part in digestion, and extracting all the nutrients you need from your diet to keep you healthy. Coffee enemas rapidly help remove toxins from the liver. A coffee enema can help support the liver to produce more bile, open the bile ducts, and cause the bile to flow.

Fresh Air.

Improve air quality in homes and office space by opening you windows. Even if it’s for few minutes, crack them open and welcome in fresh air.

Reduce your Time with Electronics (especially in the evening). 

Power down from all electronics at least 30 minutes to an hour before you turn off the lights. Electronics emit a light that disrupts our natural sleep cycle, so it is important to give our eyes and minds a chance to transition.

Create a sleep sanctuary.

Turn your bedroom into a sleep sanctuary. This means removing the electronics from the room! Use an good ‘ol alarm clock, not your phone to wake up. Your sleep sanctuary should be just that! A place for rest.  Try to sleep in a room with complete darkness. Falling asleep with the television on is a big NO-NO!

These are a few of my favorite tools. I would love to hear from you on how you support your body!


Infrared Saunas

katie strakosch

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Infrared saunas are an effective tool for natural healing, prevention, maintenance and overall wellness. Infrared light has the ability to penetrate human tissue which in turn produces a host of health benefits making infrared saunas one of the “hottest” therapies for overall healthier living.

We have offered our Far Infrared Sauna Sessions in our two offices for over three years here on the Jersey Shore.

Clients utilize the saunas for immune support, pain relief, detoxification, pre-conception preparation, stress relief, as well as a tool to step away from busy schedules and renew themselves.

We want to share a few of the many health benefits that can be gained by experiencing an infrared sauna and a few important components to tune into when using an infrared sauna.

When you decide to use an infrared sauna, it is important to tune into quality!

There are many brands of sauna available on the market and many levels of quality. This is the most essential component! The sauna wood should be completely non-toxic and non out-gassing. Many low price saunas generally use thinner and cured woods that emit gas into the air and are inhaled back into the body (this negates the whole experience of detoxing).

Tune into the material used to make the heat emitter: carbon or ceramic. Carbon heaters have the advantage of spreading heat more evenly around the sauna unit. This ensures that all the wall space is covered and heat penetrates your body more evenly and safely. We use Sunlighten Saunas which have patented Solocarbon heating panels. These are FDA approved, ultra-low EMF exposure and support health benefits like reduced blood pressure, weight loss, and detoxification due to high concentrations of infrared waves—not just heat ( i.e. coal burning saunas). Sunlighten has the only far infrared heater on the market clinically shown to raise core body temperature, lower blood pressure and aid in weight loss. 

Research Supported and Practitioner Education

Only Sunlighten saunas are medical-grade, clinically backed and proven 95-99% effective. When you decide to use an infrared sauna in different health practices, it is important to work with a practitioner who is educated around the contraindications and counter effects of detoxing (and how to manage these).



Some of the Health Benefits Gained from Infrared Saunas Include:


Sweating is the body’s safe and natural way to heal & stay healthy. Far infrared heats the body directly causing a rise in core temperature resulting in a deep, detoxifying sweat at the cellular level, where toxins, viruses, bacteria and old residue reside. 


Unlike traditional saunas which operate at extremely harsh temperatures, infrared is a gentle, soothing and therapeutic heat that promotes relaxation and improved sleep. Infrared sauna therapy helps you relax while receiving an invigorating deep tissue sweat, leaving you fully refreshed after each session. 

Lower Blood Pressure    

Infrared saunas induce a deep sweat to make the heart pump faster, which in turn increases blood flow, lowers blood pressure and helps circulation. Scientific evidence shows that using an infrared sauna a couple times a week lowers blood pressure. 

Anti-Aging & Skin Purification   

The near infrared wavelength (sometimes referred to as Red Light Therapy) is the most effective wavelength for healing the epidermis and dermis layers of the skin. Infrared treatments stimulate collagen production to reduce wrinkles and improve overall skin tone. 

Cell Health   

Near infrared therapy stimulates the circulatory system and more fully oxygenate the body’s cells. Better blood circulation means more toxins flow from the cellular level to the skin’s surface to improve cell health, aid in muscle recovery and strengthen the immune system.

We have two locations in Monmouth County, NJ:

2116 Sunset Ave Wanamassa, NJ

79 Oak Hill Road Red Bank, NJ

Infrared sauna sessions combined with chromotherapy are a supportive tool to boost the immune system and bid adieu to the winter blues!


Retreat. Refresh. Renew.

katie strakosch

'Approfondement' : a French word that means 'playing easily in the deep.'

Over the past three years, I've been blessed to have led four wellness retreats to Italy celebrating the Approfondement way of living.

We dedicate our retreat weeks to divine self care by recharging our minds and bodies. 
Awakening the senses through movement, food, nature, community, solitude, connection, surrender, release, clarity and embracing the mystery of life.

What draws women in to join the retreats? 

Many reasons...
adventure, relaxation, celebration, curiosity..

Some women decide to embark on the retreats solo, others travel with friends, sisters, mothers...
to bond, to release the ending of relationships, jobs, to celebrate life, etc.
It's been a beautiful process to witness women saying 'Yes' to opening up to the unknown.
Witnessing the shifts and awakenings of these women during and after the retreat week has been nothing short of INCREDIBLE!

The experience of spending a week away permeates our cells in a way that the benefits are ever-flowing afterwards.

Every time I’ve taken my own retreat, I've come back a different person.

It's created a shift in me. I've learned a bit more about myself where I've connected deeper.   I've opened up more to vulnerability, to surrendering old patterns and beliefs and dreaming a bigger vision for my life. 

In our society, we experience a constant of everyday life demands. Sometimes it’s just necessary to get away ---to step really away --- to focus solely on YOU without distraction and the responsibility of daily life. 

This can be a time of sweet respite, rejuvenation and replenishment.

This year, we are staying stateside heading to Medicine Bow, Wyoming.

Nestled away at 8500 feet in the Snowy Range of the Rocky Mountains, we will spend our time at a beautiful rustic dude ranch.
An area completely untapped by technology and development.
It's a spot to bring us right back to our connection
to Mother Earth in all her beauty.

Excursions include:

  • Float Adventure down the scenic North Platte River
  • Spend a day horseback riding and picnicking to a mountain side meadow
  • Restore the body and mind while soaking in thermal waters 
  • Hike and explore trails in the Medicine Bow National Forest

Each day will begin with awakening the body in movement and yoga classes (accessible to all levels of yoga experience).
We will spend the days exploring the region on our excursions, feeding our bodies with local and sustainable cuisine and complete each day embracing awe inspiring sunsets all while connecting with your inner goddess cowgirl. 


If you are a woman craving a week to refresh, renew and connect with other amazing women, I invite you to come along!  
Wyoming Retreat!

Womb Wellness Podcast with Dr. Christine Schaffner

katie strakosch

This week's blog is actually a podcast!

I sat down with my dear friend, Dr. Christine Schaffner, to chat about the world of womb wellness. Christine is an inspirational and progressive physician based out of Seattle. She is shedding light on so many aspects of chronic illness including exploring the root causes, underlying environmental exposures and creating healing protocols. 

We invite you to settle in, cozy up with a cup of tea and tune into the wisdom that the body holds within the womb.

Here is a bit more about Christine:

Dr. Christine Schaffner is a board certified Naturopathic physician who graduated from Bastyr University in Seattle, Washington.  Prior to Bastyr, she completed her undergraduate studies in Pre-medicine and Psychology at the University of Virginia in Charlottesville, Virginia.

Dr. Schaffner is passionate about practicing medicine and creating healing spaces.  She is the Clinic Director of Sophia Health Institute; the clinic she co-created with her mentor Dr. Dietrich Klinghardt in Woodinville, Washington.  She actively sees patients at Sophia Health Institute and through her practices Marin Naturopathic Medicine in California, as well as Bella Fiore Organic Med Spa & Klinik in Seattle, Washington.

You can learn more about her here:

Womb Wellness & Detox Packs

katie strakosch

The womb is our connection to the very essence of what makes us women.
This space within a woman’s body is the “house” of our Sacred Seat.
The Sanskrit name for a woman's womb is known as 'Yoni'.
This is all encompassing of the reproductive system: physically, emotionally and spiritually. 

Every woman has an energetic connection to healing and nourishment through her womb, regardless if her organs are present or not.

One of the tools that we offer under our Womb Wellness Services is a 'Womb Detox Pack'. This is a combination of castor oil and bentonite clay applied over the lower abdominal area and over the liver (located under the right rib-cage). After the pack is applied, it is covered with infrared heat. 

We focus both on the liver and lower abdominal area to support the whole endocrine system. The Thyroid produces T4, and sends T4 to the liver to be converted to T3. When the liver is congested, it cannot process the T4 and then thyroid imbalances can occur.

The liver loves love and attention. It is one of the most forgiving organs in the body. It takes on a big role of filtering and detoxifying everything that the body is exposed to through food, water, personal care products and environmental exposures.

The body produces excess hormones during the different times of the month when a woman is cycling and the liver needs support to keep the filtration system flowing.

 Some of the benefits that can be gained from using womb detox packs include:

  • Supports an increase in circulation and lymphatic drainage
  • Supports removal of impurities and heavy metals
  • Supports pain relief
  • Cleanses and purifies the skin
  • Reduce symptoms of PMS
  • Soothes and eases congestion in the liver and lower belly
  • Supports ovarian health
  • Supports fallopian tube health
  • Supports uterine health
  • Deepens the connection to the body: physically, emotionally and energtically
  • Healing to the body after cesarean births (as castor oil can help disipate scar tissue)

***Belly Wraps are not intended to treat or cure medical conditions.  Please seek the advice of a medical practitioner.

Learn more our Womb Wellness Services here